Pavement pounder, London’s calling …

Whether you’re clocking up 15 miles a week or 50. Here’s some friendly advice from the Pea Green team to beginners and veterans, to make sure you all achieve your best on race day…

From the nervous newbies training 3-4 times a week, with a 5K done and dusted, fresh off your 10K , and possibly looking for a half marathon to ease those big race nerves. To the Veteran running 4-6 times a week searching for that sub PB, tweaking your running style, addressing hydration, nutrition and pacing issues…

Make sure you get your rest and rehab….

Try something new
Your training should already consist of intervals and hill training but try alternative cardio exercises such as swimming or cycling to keep your fitness levels up and ease the pressure on your joints.

Add muscle
Don’t worry about being heavier, the added muscle is functional making you more efficient. Resistance training such as squats, deadlifts, kettlebell swings and box jumps can all add some power to those legs. And don’t neglect your core!! – planks and side planks can ease pressure on your spine.

Stretching?
Before – Make it dynamic, lunges, heel flicks, high knees and toe walking before you set off to limber up the legs and get the blood flowing.
After, again why not make it dynamic to cool down and finish with some static stretching, calves, quads, hamstrings, hip flexors and gluets – minimum

Rest day can still hurt.
For added suppleness to your muscles try foam rolling out all those knots you’ve accumulated with your running. Better yet get a massage; we’re certain Faith will find a few nasty spots…

+500m on the clock…check your tred, your trainers might need replacing. But please, break them in gently prior to that long run…and consider your orthotics.

Quick recovery
Not all of us fancy sitting in bath surrounded by ice cubes with a hat on and a cup of tea after running out in -2c. Instead try contrast bathing, alternate the hot and cold tap for 30 seconds each for five minutes in the shower after your run to aid recovery.

Injured?
Never run through increasing pain – walk home or call the partner to come pick you up then grab the RICE (rest, ice compression, elevation). Gentle movement of injured tissue can aid recovery but too much can cause re-injury, apply ice bags to the area in a damp tea towel for 15 minutes every half hour, wrap in a compression bandage or wear your fetching compression leggings and put your feet up. If its been niggling for three weeks or more then its not getting better…..

Prevention
You’ve seen the sportsmen and women of today wearing there pink and blue stripes…it’s the latest taping technology to improve athletic performance. Kinesio tape lifts the skin away from the muscle which increases blood flow and the amount of oxygen available to the muscle, it also promotes lymph drainage and the removal of swelling and lactic acid build up – and its available at Pea Green!!

We wish you all the best with the rest of your training and good luck for race day.
If you have any other questions or problems were here to help – get in touch, we don’t want to give you bad news in the middle of April that you shouldn’t run.

Ben and The Pea Green team

no more ouch... give the team a call: 01869 241411 or
pop us an email: [email protected] and we’ll get back to you

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